3 Home Workouts in 30 Minutes or Less

If you’re like me, you are always on the lookout for ways to mix up your workout routine. Considering the current #stayhome circumstances, things can get old and boring real quick.

Here are 3 different formats for workouts that can be done in your home. These workouts are meant to serve as a template – feel free to sub your own moves and ideas using the format to create new, fresh workouts to keep you healthy, strong, and sane!

Rules before we start:

  1. No equipment is needed, but if you’ve got dumbbells, a kettlebell, etc., toss those in to amp it up.
  2. Work at your own pace. You should push yourself to where you need to rest, then do so. Listen to your body.
  3. Intensity always trumps time. Quality > quantity.

 

Workout #1

Warm-up with 3-5 minutes of light cardio and some dynamic stretches.

Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.

AMRAP #1 (Lower body)

Complete as many rounds as possible in 8 minutes of the following:

  • Walking Lunges – 10 each leg (20 total)
  • Plyo Lunges – 10 each leg (20 total)
  • Squat Jumps – 20 reps
  • Burpees – 20 reps

AMRAP #2 (Upper body)

Complete as many rounds as possible in 8 minutes of the following:

  • Close Grip Push-ups – 10 reps (knees or toes)
  • Tricep Dips – 20 reps (use chair, step, etc.)
  • Bicycle Crunches – 20 reps
  • Burpees – 20 reps

Finish with as many push-ups as you can do in 2 minutes.

Workout #2

Warm-up with 3-5 minutes of light cardio and some dynamic stretches.

Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.

Tabata: 20 seconds of high intensity, 10 seconds of rest

Exercise Work Hard Rest # of Rounds
Mountain Climbers 20 sec 10 sec 6
Push-ups 20 sec 10 sec 6
High Knees 20 sec 10 sec 6
Tricep Dips 20 sec 10 sec 6
Burpees 20 sec 10 sec 6
Squat Jumps 20 sec 10 sec 6
Russian Twists 20 sec 10 sec 6
Plank 20 sec 10 sec 6

 

Workout #3

Warm-up with 3-5 minutes of light cardio and some dynamic stretches.

Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.

Complete the following for time:

80 Jumping Jacks

70 Crunches

60 Mountain Climbers

50 Squat Jumps

40 Tricep Dips

30 Squats

20 Burpees

10 Push-ups

Finish with a wall-sit for as long as possible. Try and beat your record next time!

This microblog post was a featured post in  #slowchathealth’s #microblogweek. You can search for all of the featured posts here. Please do follow each of the outstanding contributors on social media (including Lisa Paulson, the author of this post) and consider writing a microblog post of your own to be shared with the global audience of slowchathealth.com

 

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